(scratching) (child giggling) (birds chirping) - Welcome to Inpact At Home, where we practice interrupting prolonged sitting with activity.

I'm Claire, and this is Kemper, and we're here to help you get moving for the next eight minutes.

You'll be surprised at what these moments of movement can do for you and the rest of your family so you can stay active and healthy at home.

So go ahead and get up, and let's start moving.

For this activity, we're going to be focusing on cardiovascular health and exercise.

Cardiovascular is your heart and blood vessels.

Exercise and physical activity improves heart health, lowers blood pressure, cholesterol, and a chance of illness.

Running, biking, and all of those other things really do help with heart health.

Training has been shown to improve cardiovascular health as well.

So, here we go with a couple of exercises that you can do.

So let's join us today.

We are going to go through jumping jacks and block squats.

So, a jumping jack, Kemper is gonna be showing us.

Let's go ahead and join him.

Here your arms are swing up and down, bouncing through the feet.

Then we're gonna transition into a block squad where your feet are gonna be just wider than hip distance.

Your hips are gonna shift back.

As you do so, bringing the hands down to touch the floor.

Coming up, reach back up with your hands.

Good.

So let's join with these two movements of jumping jacks, block squats in three, two, one.

All right, here we go.

Arms swinging.

Feel that breath.

Joining in and out.

Yes.

All right.

Kemper's still warming up a little bit.

Join him with either, if you have to catch your breath.

Stick with me if you wanna go a little faster.

There we go.

Keep breathing.

Nice job, everybody.

Arms speeding up and down.

Feet jumping out.

Good.

All right, let's go.

Five, four, three, two, one, and walk it out.

Feet nice and wide for those block squads, hips back, chest up, reach up.

Good.

Nice job, everybody.

Take a little peek down at your knees.

Let's make sure that your knees are not traveling over your toes.

That means your hips are driving back.

A little pro tip, pull your big toe up off the ground.

Let's go two more.

All right, last one.

We got jumping jacks again.

Let's do it.

Good job, everybody.

Again, you feel comfortable with these movements, let's see if we can't go a little faster.

All right, with me.

Three, two, one.

Good.

Get them on going.

Get them on going.

Ah!

- I'm feeling the burn, Claire.

(laughing) - In five, four, three, two, one.

Block squats, last time.

Feet wide, chest up as you reach the hands down.

Good.

Nice.

You can kind of catch your breath a little bit while we're doing this but stay engaged.

Stay with me.

All right, we got five more.

Coming up next, we have butt kicks.

Two more.

Chest stays up.

Last one.

Good.

All right, shake it out a little bit.

Two more movements we're gonna learn.

Butt kicks.

You're gonna feel in the back of your legs.

It's gonna feel like you're running but really finish that, heel kicks up to the butt.

Second movement, straight leg kicks.

It's gonna compliment that butt kick really well, feeling a stretch behind the back of the knees.

You ready, Kemper?

- Ready.

- Alright, butt kicks, here we go.

In three, two, one, and begin.

Good.

Let those arms relax.

Start to breathe.

Good.

You're gonna have to find that rhythm with your breath.

All right, shoulders moving.

I'm going to challenge those butts a little bit.

Let's bring 'em up.

Let's bring 'em up.

Five, four, three, two, one.

Bring it down, kick that straight leg out.

Straight leg kicks.

Good.

If you can't quite reach your toes, that's okay.

Swinging 'em wide.

Catch your breath here.

Nice job, everybody.

Let's go two more each leg.

Good.

Stay with us.

All right, Kemper, you ready?

- Ready.

- Butt kicks.

Here we go.

Bring 'em on up.

Bring 'em on up.

Good.

You don't have to stay in one spot.

You can move around.

Keep going.

Nice, everybody.

All right.

Five more seconds.

Four, three, two, one.

Straight leg kicks.

Bring it out.

Nice.

Finding your balance.

Push that heel wide.

We've got two more movements to learn today.

Good.

Let's go two more each leg.

Alright, last two.

And we're done.

All right, two more movements.

We're gonna bring it to the ground for these last two.

Mountain climbers and pelvic lifts.

So you're gonna come down to your knees first, hands underneath the shoulders.

Walk the legs out so you're in a high plank.

From here, you're gonna push the knee in between the elbows.

Return back bringing some speed.

After that, meet me on your back.

So let's go ahead, Kemper.

Are you ready?

- Ready.

- All right, in three, two, one, mountain climbers.

Good.

So you really feel that knee pushing in between the elbows.

Good.

Looking straight down at your fingers.

Your nose is right over top of your fingers.

Find that breath.

All right, join me as fast as you can for another five seconds.

Here we go, drive in three, two, one.

Flip over onto your back.

We're gonna call these pelvic lifts.

Shoulders are down on the ground.

Toes up, heels down.

Squeeze those butt cheeks together and back down.

Good.

Tap the butt, bring it up.

Relax those shoulders.

Tap.

Bring it up.

Good.

Make a little note.

Are your knees wobbling?

Try to keep them as still as you can.

Let's go five more.

Nice.

No rush here.

Good, nice deep breaths.

You got three more.

Good.

Well done, everybody.

Last one, let's do it.

Squeeze up and down.

Good.

Great job.

Kemper, you crushed it.

Let's take it into some stretches.

We're gonna bring it in.

Foot nice and close.

We're gonna stretch out that hamstring.

I'm gonna keep my chest nice and long, exhale.

Push my chest towards my laces.

There it is.

Nice.

A big stretch up.

Good.

I'm gonna reach left hand onto the outside of my right leg.

Add a little twist as you reach down.

Wonderful, big deep breath in.

Exhale, switch legs.

I'm gonna have my left leg out straight now.

Chest pushing towards those laces.

Inhale.

Exhale, bring in.

Nicely done.

You look great.

Keep it up.

Awesome.

Breathe up again.

Right hand reaches over.

And bringing it in.

Great job, everybody.

I hope you enjoyed today's movement break.

Inpact at Home is a chance to apply the skills you may have learned in your PE class to improve your health.

To learn more about the health benefits associated with daily movement, visit inpactathome.umich.edu.

Don't forget to fill out your daily log.

We'll see you again during your next workout.

(scratching) (giggling) (birds chirping) - [Announcer] Support for this program is provided by the Michigan Public Health Institute and the Michigan Department of Health and Human Services.

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